1:00 Max Rep Banded Strict Pull Ups
1:00 Max Rep Push Ups
Pull Ups: Use a band that allows for FAST reps. Athletes may start with a lighter band and increase band thickness as needed.
Push Ups. Use a band if needed to allow perfect form and fast reps.
Goal is the same or more reps that 2 weeks ago with less rest between sets.
Rest: As Prescribed
For Time, with a Partner
1000m Farmers Carry 50-100s
Switch working partner any time, try to keep it even.
Rest: As Needed
Find A Heavy 3Rep Shoulder Press In 8 Min
In 18 Min Find A Heavy Split Jerk From The Rack